Coconut Encrusted Chicken Tenders with Pina Colada Dipping Sauce

Coconut Encrusted Chicken Tenders

My family loves crunchy chicken tenders so I thought I would make a healthier version with a twist.  In this Whole30 approved recipe, we rely on coconut flour and unsweetened shredded coconut to provide the crunch.  This coating would also be delicious on fish or shrimp!



1lb of chicken tenders (or breasts cut into strips)

1/2 cup of Coconut Flour

1 teaspoon of garlic powder

1 teaspoon of sea salt

1 teaspoon of ground pepper

1/3 cup of unsweetened shredded coconut

1 tablespoon of dry or finely chopped cilantro (if you don’t like cilantro, omit or try parsley!)

2 eggs

Extra Virgin Olive Oil or Coconut Oil Spray (non-aerosol if available)


For the dipping sauce:

cream from of 1 can of coconut milk (if you live in a warmer environment, place can in fridge for about an hour so that the cream and water separate)

2 – 8 oz cans of pineapple slices in juice (not syrup!), drained

1/2 teaspoon of sea salt




In a blender or food processor, combine coconut cream and pineapple slices and blend until smooth.  Transfer into a bowl and refrigerate for at least 1 hour. **feel free to save the coconut water left over for a smoothie!**

Preheat oven to 400 degrees.  Spray a large cookie sheet with olive oil or coconut oil.

Using 3 plates, set up a dredging station as pictured below.

Coconut Encrusted Chicken Tenders

On plate #1, combine coconut flour, garlic powder, salt, and pepper with whisk.

On plate #2, whisk two eggs.

One plate #3, combine unsweetened shredded coconut and cilantro with whisk.


Using tongs, dredge chicken in coconut flour mixture on plate #1, followed by the egg on plate #2, and then finish off with shredded coconut on plate #3.

Place on greased cookie sheet making sure the tenders are spread a good distance apart from each other.  Lightly spray each tender with olive oil or coconut oil to assist in the browning process.  Bake for 30 minutes.  Serve with Pina Colada dipping sauce and enjoy!


Making these delicious chicken tenders?  Let me know by commenting below or using the hashtag #eatmovelivelove on FacebookTwitter, or Instagram!  I would love to hear how it turned out!


Adapted from this recipe

Published by Heather Stuyvesant

Heather started her yoga journey back in 2003 and instantly realized the peace that lies in grounding your presence into the body and getting out of the cyclical patterns of the mind. It wasn’t until 2015 that consistency landed in her practice as a result finding her home studio, PowerLife in Des Moines. In 2018, she completed her 200-hour yoga training at PowerLife and has been teaching ever since. Heather maps out her yoga classes to be challenging and empowering for beginners and advanced yogis alike. Her classes are themed to assist you in embracing your higher purpose and guide you on your path of self-illumination. During her classes, you can expect a thoughtful playlist of melodic beats to transport you deeper into the body as you journey on your mat. In addition to teaching at PowerLife, Heather offers personalzed, private instruction; whether that be one-on-one or in a group setting. When not teaching, you can catch Heather on her mat (yoga and sculpt), dancing care-free at a Phish show, working on her handstand, spending time with her husband and three kids, practicing the art of contemplation and embracing the lifelong path of self-illumination.

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